Could Melatonin Help with PMS Symptoms? Here's What the Research Says

Premenstrual Syndrome (PMS) affects millions of women and can show up in a wide variety of ways—from mood swings and irritability to sleep disturbances, headaches, and fatigue. As interest in natural approaches to support hormone health grows, one supplement that’s gaining attention is melatonin. But is melatonin actually helpful for PMS? Let’s look at what the science says.

What Is Melatonin?

Melatonin is a hormone naturally produced by the pineal gland in your brain. It plays a role in regulating your sleep-wake cycle, also known as your circadian rhythm. Melatonin levels typically rise in the evening as it gets dark, helping signal to your body that it’s time to rest.

Melatonin is also available in supplement form and is commonly used to support sleep. However, beyond its role in sleep, melatonin also exhibits antioxidant, anti-inflammatory, and hormonal regulatory properties that may offer benefits for individuals experiencing PMS.

Melatonin and PMS: What the Research Shows

Several peer-reviewed studies have explored the link between melatonin and PMS or its more severe form, PMDD (Premenstrual Dysphoric Disorder).

Altered Melatonin Rhythms in PMS

Research shows that women with PMS or PMDD often experience:

• Lower overall melatonin production

• A delayed or shorter melatonin secretion window

• Poor sleep quality

These disruptions are most pronounced during the luteal phase (the two weeks before menstruation), which coincides with when PMS symptoms typically emerge.

One 2024 study noted that women with PMDD had a shorter duration and delayed onset of nighttime melatonin secretion compared to women without PMDD. This disruption may contribute to mood instability and sleep problems. (BMC Women's Health, 2024)

Melatonin Supplementation in PMDD

A small 2021 N-of-1 trial found that 2 mg of slow-release melatonin taken nightly helped improve sleep architecture and reduced subjective PMDD symptoms. Participants reported fewer mood swings, better sleep, and improved overall well-being. (Frontiers in Psychiatry, 2021)

Another study used chronotherapy (combining wake therapy with morning bright light) to shift the timing of melatonin secretion. While both early and late interventions improved mood in women with PMDD, only the early group experienced a significant shift in melatonin timing—suggesting that while melatonin phase timing may play a role, it's not the only factor. (Archives of Women’s Mental Health, 2011)

How Melatonin May Help with PMS

Melatonin may support PMS in a few key ways:

• Improving sleep quality: Poor sleep is a common symptom of PMS, and melatonin can help regulate the sleep-wake cycle.

• Balancing mood: Melatonin has been shown to interact with GABA and serotonin pathways, both of which influence mood.

• Hormonal regulation: Melatonin may help balance estrogen and progesterone levels during the menstrual cycle.

• Reducing inflammation: PMS has been linked to low-grade inflammation, and melatonin exhibits anti-inflammatory effects.

Who Might Benefit from Melatonin for PMS?

Melatonin may be most beneficial for people who:

• Have trouble sleeping in the days or weeks before their period

• Experience mood changes, especially anxiety or irritability

• Have irregular circadian rhythms (e.g., shift workers or those with inconsistent sleep schedules)

• Are looking for a natural alternative to SSRIs or hormonal birth control for PMS symptom relief

Dosage and Timing

In the studies reviewed, 2 mg of slow-release melatonin taken 1–2 hours before bedtime was effective in improving sleep and mood-related PMS symptoms.

General guidelines for melatonin use:

• Start low: Begin with 0.5–1 mg and increase as needed.

• Use short-term: Melatonin is best used around the luteal phase (days 14–28 of your cycle) or only during the symptomatic window.

• Use with caution: Melatonin can cause vivid dreams or grogginess in some people. Always consult your healthcare provider before starting any new supplement.

Final Thoughts

Melatonin is more than just a sleep aid. For individuals struggling with PMS or PMDD, it may offer support not only for better rest but also for improved mood and hormonal balance. While the research is still evolving, early studies are promising, especially for those with pronounced sleep disturbances in the second half of their cycle.

If you experience monthly PMS symptoms that interfere with your quality of life, melatonin may be worth discussing with your doctor as part of a comprehensive approach to hormone health.

References

1. Wurtman RJ, et al. (2024). BMC Women's Health

2. Brown GM, et al. (2021). Frontiers in Psychiatry

3. Parry BL, et al. (2011). Archives of Women’s Mental Health

4. Srinivasan V, et al. (2012). "Melatonin in mood disorders". World Journal of Biological Psychiatry.

5. Reiter RJ, et al. (2010). "Melatonin as an anti-inflammatory agent". Journal of Pineal Research.